Daily dose

Push-ups in the lounge room and backyard meditation. Chiropractor and actor Tim Robards shows us an all-body workout doesn’t have to involve travel plans

HOME BODIES

WORDS SIOBHAN DUCK If the coronavirus lockdowns have taught us anything it’s that our homes can double as an office, classroom or even the gym.

But Tim Robards didn’t need a pandemic to open his eyes to the benefits of a home workout.

Whether it’s meditating in the backyard or doing push-ups in the lounge room, Tim believes there will always be space for a daily workout if you understand how to exercise effectively at home.

And that certainly didn’t change with the arrival of his first child, daughter Elle, last November.

The actor, who is passionate about getting Australians off the couch and moving, shares some of his favourite exercises for an all-body home workout.

DO FOUR ROUNDS WITH A 30-SECOND REST BETWEEN EACH ROUND

1LOW VMO SQUAT Get low, hamstrings against calves, then do a small, controlled bounce. 20 reps

2TRICEP DIP FLOOR INTO HIP THRUST

Start in relaxed all-fours supine position (lying face-up) on the floor. Keeping your bottom off the ground, do a small tricep dip (lift your weight off the floor using your arms) with elbows pointing behind you. As you push back up and straighten your arms, squeeze the glutes and thrust hips up into a reverse tabletop. 10 reps

3HAMSTRING WALK OUT Start in a glute bridge (lying face up on the floor with buttocks raised so your knees are bent up over your feet, which remain flat on the ground). Take eight small steps to go out as far as you can without letting your backside touch down, then return with eight small steps. 10 reps

4PUSH-UP PLANK

OPPOSITE HAND/ FOOT TOUCH

Start in a hand plank facing the floor. Lift your weight up on to your hands with fingers straight ahead, about shoulder-width apart. Legs should be extended behind you (hip-width apart). Try to touch your opposite hand to either knee or foot depending on your ability. 20 reps

total, alternating sides

5SIDE PLANK

HIP DIP

Hold a side plank (lying on your side, raise your weight up on to the hand/elbow and foot closest to the ground). Dip hip down towards the floor and return to side plank position. 10 reps each side